For more on how — and why — it’s important to have reasonable goals for losing weight, see our guide on setting realistic expectations for weight loss.
Understanding how to prepare meals and developing better skills in the kitchen can be a powerful way to lose weight without reducing food intake.
Bottom Line Figuring out the weight loss formula that works best for your body and lifestyle is not easy. With a little time and advanced planning and preparation, following a weight loss diet will feel effortless.
Chewing or mastication initiates the process of digestion. Some preliminary research found that chewing each mouthful thoroughly and prolonging meal duration reduced food intake.
Be sure to choose water or other low calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and could contribute to weight gain.
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Knowing how to lose weight without dieting and how to maintain weight loss consists of understanding your body and your unique health needs. Oftentimes a nutritious diet, regular exercise, and a consistent sleep schedule can help facilitate weight loss.
The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers.
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Think about negative habits or other challenges that have kept you from losing weight in the past. Then plan for how you'll deal with them going forward.
Diets you've tried. What did you like or dislike about them? Were you able to follow the diet? What worked or didn't work? How did you feel physically and emotionally while on the diet?
The Most Important Thing for Weight Maintenance "After you've lost five to 10 percent of your body weight, experts suggest maintaining that weight for six months before trying to lose again (that is, if you still have weight to lose). This is how you can permanently move your set point—the weight range your body likes to stay in—down over time," says Younkin.
Balance. Your plan should include the right amount of nutrients and calories. Eating large amounts of some foods, severely cutting calories or removing entire food groups can cause nutritional problems. Safe and healthy diets don't need large amounts of vitamins or supplements.